Hyrox has been sweeping the world as a fantastic fitness challenge for solo athletes, couples and friends to take part in. The event is available all over the world having previously hosted competitions in the UK, America and Europe. If you’re looking for a starting guide to Hyrox you’ve come to the right place.
What Is Hyrox?
Hyrox is a fitness event consisting of various exercises in a giant circuit style activity. All users carry out 8 exercises with a 1km run in between each exercise for a total of 16 rounds of activity. Those entering can choose from ‘Open’ for an introductory but still tough challenge, ‘Pro’ for seasoned and stronger athletes, ‘Doubles’ for those who want to alternate with a partner and ‘Relay’ for friends and corporate events. The distances and weights you use in each of the 8 functional exercises depend on your gender and which of the above 4 categories you choose.
What Workouts Does Hyrox Include?
Each Hyrox event consists of 8x1km runs between 8 functional exercises: SkiERG, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls. Essentially, your course is a 1km run > SkiERG > 1km run > Sled Push > 1km run > Sled Pull etc. etc.
I Want To Complete A Hyrox, What Level Is Right For Me?
The Hyrox website has a quick questionnaire that will help you choose the right Hyrox race for your fitness level. While Hyrox does have a level for everyone, with every fitness activity or challenge, it’s very important to be aware of your own fitness levels. Knowing your own body’s work capacity (the amount of exercise you can tolerate) is very important.
How Do I Train For A Hyrox?
There are likely trainers at your local gym who may have competed in their own Hyrox event and can create a training program for you to follow. A principle exists known as the SAID principle (Specific Adaptation to Imposed Demands) which essentially means that your body gets really good at what it repeatedly practices. Want to get better at running? Run. Want to be a better swimmer? Swim. Want to dominate a Hyrox workout? Do the exercises you will do on the day! Incorporating each of the Hyrox exercises into your training is a great place to start as you get used to the movements and get stronger at each exercise.
Be mindful that performing these movements in the gym on separate days is VERY different from performing them back to back to back on the day.
One method is to dilute the weights and lengths of each exercise to a manageable amount. So switching out the 1km runs for 200m. Instead of a 1km SkiERG, do 200m. If you are a complete beginner try incorporating a few exercises into your weekly workout programme and see how you get on, if you can manage more then add in one of the other exercises until you can complete a lighter version of the overall course in one session. Then you can build up to completing a harder ‘test’ version at the gym.
It’s the same with training for a marathon. Very few people actually run a marathon in their training until the actual race day.
What Products Do I Need To Train For Hyrox?
Most gyms will have all or (most) of the equipment you need to train for a Hyrox event but if you’re a home-gymmer then we have the perfect Hyrox clothing and equipment ready for you to train at home.
Explore our HYROX collection for all the clothing and equipment that you will use on the day of the actual event.
